Have been crunched for time for the last few months with graduate school winding up and other shenanigans getting in the way. My offseason has looked like this:
When crunched for time --> ~1 hour on trainer with 2 x 20' efforts. First 20 minutes "sweet spot", second 20 minutes start at SS and work higher into zone 4 if feeling good.
When have time but forced indoors --> ~2 hours on trainer in high zone 2 land. Usually finish it off with either 3-5 minute ramp to finishing "sprint" or tabata intervals ( 7 x 20"on/10"off, full gas).
When have time and can get outside --> Riding up to ~3 hours steady in high zone 2. Sprint for town lines/other signs with friends and on occasion will push a climb.
No scheduled days off. I seem to end up having a day where I'm forced off due to other obligations every 10 days or so. Otherwise I do an easy 30 minutes or take off whenever I am feeling off OR am not putting out usual power at perceived effort level. Generally recovery ride/off once every 8-10 days.
Full-time roadie right now, so obviously this would be a lot for a multi-guy. Common theme though with JackMott and others is no zone 1. I find zone 2/3 riding generally reproducible on a day to day basis without too much accumulated fatigue, so I can't see a reason for zone 1 riding (except on days where I'd otherwise take off completely).
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